November 4th, 2016
Five Rounds for Time:
15 Kettlebell Swings (70/53)
15 Burpees
Box News
Just a reminder that we will be doing the CrossFit Lift Off this Saturday starting at 9am. We’ll start with the Snatch, then Clean and Jerk, then do the workout. Everyone is welcome! Come ready to have some fun! π
The Lift Off workout for Saturday is:
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box